How I Got Past The Periods Time Hassle.

In short: This is Chris Lalor’s own story of periods time and yoga. Her pain, bloating, backache, headaches and irritability all but disappeared within 3 months of starting yoga. Everyone is different, so results vary. The page covers how she changed her practice before, during and after a period, and links to free sequences you can try.

For the full picture, see our PMS Symptoms, Period Cramps And Yoga guide, which sets out what Mr Iyengar, the yoga doctors and the research say.

Planning a baby? See our Yoga For Fertility guide, which covers cycles, PCOS and IVF.

Do you have PCOS? See our yoga for PCOS guide for what the research says about periods, insulin and stress.

If your periods are painful because of endometriosis, our yoga for endometriosis guide has the research.

Last updated: 25 October 2026

Periods time can be a pain! But, many women find good yoga eases painful periods. To show why, here are my period pain stories, and links to sets of poses that help.

Fortunately, within 3 months of starting yoga, the pain, bloating, backache, headaches and irritability that I had always suffered during my menstrual cycle, all but disappeared.

My periods and its effects had been relatively normal, but I still had plenty of painful periods, period symptoms and period cramps. Surveys suggest this is true for many women.

However, I was not as badly off as some, who had very heavy periods, or the worry of irregular periods.

For me, via yoga, the disappearance of all of the major issues was something I was very happy to see.

So, starting yoga brought me back to feeling human at that time each month!

I still had some mood swings in the premenstrual phase, but nowhere near as extreme as before.

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Iyengar yoga has a unique system for handling periods time

My partner, who worked with me in another business, was often quicker than me to detect the onset of PMS symptoms. So, he’d suggest I go and do some yoga!

The yoga pose always helped to calm me down and soothe my nervous system.

In addition, when I was menstruating, the yoga teacher would suggest that I do some poses differently, as well as add different poses to the practice.

It was really the first time that I had been made aware of the need to act differently when menstruating.

The teacher also explained that during this time my energy is low, and so I should not overexert myself, and further stress my nervous system.

For example, here is an extended set of yoga poses for premenstrual symptoms. There are pictures you can easily follow, so you can do the poses regularly.

I am forever grateful that I joined an Iyengar yoga studio, and became part of a tradition (via Geeta Iyengar) that honours the changes that women go through each month.

I believe taking time to rest, and modify my practice during each ovulation cycle, is what helped me then go through to menopause, with no noticeable menopause symptoms.

The poses I did before, after and during my periods time

When not menstruating, I practised a wide variety of yoga postures, including inversions.

In the Iyengar tradition, inversions are taught to support hormonal balance. Many students also find they help with sleep.

So, just before my period, I’d switch to a practice that I knew would help reduce PMT or PMS symptoms.

Then, when my period arrived, I stopped inversions, and stopped jumping out into standing poses. Instead, I’d just step out.

In addition, I did standing poses with props, so I expended less effort. I could also then maintain space in the pelvis. In turn, this helped keep blood circulating in my pelvis.

It also helped keep abdominal cramping, and back pain, at bay.

I also practised supine poses which helped reduce heat in my body. They also allowed me to extend my chest, and bring fresh blood in and around the pelvic area.

In addition, in order to stop me feeling flat or in a low mood, I would always do chest extending poses and supported backbends.

I found seated poses, as well as long, supported forward bends, very beneficial to ease abdominal tension and quieten my mind.

Overall, forward bends are a wonderful family of postures that help relieve tension in the brain, and soothe and quieten your nervous system.

Once my period finished, I would start inversions, and do poses that would help return my body back to balance.

Managing mood swings & more around periods time

I now know that during the premenstrual phase is a perfect time to stop and step back from the busyness of everyday life.

It will help keep your mood swings under control, and allow you transition easily through the various menstrual cycle phases.

You might think that it’s not possible to slow down. But, the yoga poses in Flametree’s 3 main menstrual sequences really make it possible.

Start and make some small changes in your everyday routine. Ideally, also give yourself “windows” of just sitting and relaxing during the day.

In addition, do your best to eat well, go to bed early at the same time each day.

Respect the changes that take place in your hormonal system each month, and try to become more sensitive to your needs.

Your health and happiness depend on it.

Yoga for periods: Geeta Iyengar on the tired week before a period

Many women know the tiredness that arrives in the week or so before a period. Geeta Iyengar, Mr BKS Iyengar’s daughter and senior teacher, described it as “the fatigue in the head”: “you just can’t take the load of brain work.”

Her advice was to rest the head instead of pushing on. In a class in Sydney in 1996 she said: “You are not completely tired but the brain has taken in too many things at one time so relax your brain. You have studied, so after studying you have to rest your head.” (See this quote on our website.)

She also told a room of teachers in 1992 that trouble with periods shows up “not when you are young but when you lead towards menopause.” Her advice: “If you haven’t corrected yourself during young age at least tell your daughters to correct themselves.”

That is the thinking behind our menstrual sequences for yoga for periods: slow down before the period, rest the head with supported poses, and look after yourself early instead of waiting for trouble.

Period suppression with drugs is not the first place I suggest

As a yoga teacher, in one to one private classes, I’ve already seen plenty of students have issues with period suppression via drugs.

Among other things, I’ve seen issues arise when students are wanting to return to their natural fertility cycle, and get pregnant.

Obviously, I’m not against birth control. I used it for years.

I’m just not yet convinced about totally suppressing periods. This is a personal view, and everyone’s situation is different.

My view that it’s first worth trying natural ways to deal with periods time. That’s why I think its better to first use yoga to deal with menstruation issues.

Feel free to check with your professional advisers if you wish, but also give yoga a try.

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Yoga helped me through menopause, and eased my difficult periods.

Many other yoga students have told me similar period pain stories, and how yoga helped.

Some studies have reported similar results.

The earlier in your life you start yoga, and the more you do it regularly, the more it may help.

In my own period pain stories, I’ve said I was 40 when I started. If you can, start earlier than that.

To find convenient class times, follow the links to the beginner & non-beginner timetables.

Or try our the flexible half price deals at the orange links below.

New or 3 months lapsed? Get a HALF price 10 class pack + 2 FREE, $59.50 in total.

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If you can’t afford the extra guidance you’ll get at a yoga class, then save our free set of menstruation sequences. Then, do them as regularly as you can.

In addition, here is a post outlining more about the main stages of menstruation. It also links you to further posts about those stages.

These are in 3 blog posts that show and discuss pictures of yoga poses for before,  or during, or after a period.

Remember, no flexibility is needed to start yoga. In my own period pain stories, I probably neglected to mention that, when I first started yoga, I was as stiff as a board.

Beginners learn easy poses that are accessible to all sizes and shapes. Try it with the flexible, half price deals at the orange links above.

Periods time and yoga: common questions

Can yoga ease period pain?

Many women find it does. In Chris Lalor’s own story, the pain, bloating, backache, headaches and irritability she had always had during her cycle all but disappeared within 3 months of starting yoga. Results vary from person to person.

How did Chris change her practice during her period?

She stopped inversions and stopped jumping into standing poses, stepping out instead. She did standing poses with props so she used less effort, and she added supine poses, supported backbends, seated poses and long supported forward bends. Once her period finished she started inversions again.

What can I do before my period?

Chris switched to a practice that helped with premenstrual symptoms. The premenstrual phase is a good time to slow down and step back from the busyness of everyday life. She also suggests small changes to your routine, eating well and going to bed early.

Do I need to be flexible to start yoga?

No. Chris was as stiff as a board when she started. Beginners learn easy poses that are accessible to all sizes and shapes.

Why do I feel so tired in the head before my period?

Geeta Iyengar called it “the fatigue in the head”: in the week or so before a period, you just can’t take the load of brain work. Her advice was to relax the brain and rest the head. Supported, restful poses and an early night are part of how we look after ourselves at that time.